Healthy and Delicious Quinoa Tofu Super Soup for the Cold Season

5 stars
4.65 (8)
Healthy and Delicious Quinoa Tofu Super Soup for the Cold Season
Prep Time:
10 mins
Cook Time:
30 mins
Total Time:
Recipe by Administrator
Published on December 01, 2023

This Quinoa Tofu Super Soup is the perfect comforting meal to warm you up during the cold season. Packed with nutritious ingredients like quinoa, tofu, and vegetables, it is not only delicious but also a great source of protein and vitamins. The soup has a rich and flavorful broth that is complemented by the hearty quinoa and tofu. It's easy to make and can be customized with your favorite vegetables. Whether you're fighting off a cold or simply want a comforting meal, this soup is sure to hit the spot.


  • 1 cup quinoa, rinsed
  • 4 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 bell pepper, diced
  • 1 zucchini, diced
  • 1 cup diced tofu
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 cups spinach, chopped
  • Fresh parsley, chopped (for garnish)


  1. In a large pot, heat the olive oil over medium heat.
  2. Add the diced onion and minced garlic, and sauté until the onion is translucent.
  3. Add the diced carrot, celery, bell pepper, and zucchini to the pot. Cook for about 5 minutes, until the vegetables start to soften.
  4. Stir in the diced tofu, dried oregano, dried thyme, paprika, salt, and pepper. Cook for another 2 minutes to allow the flavors to meld.
  5. Add the rinsed quinoa and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for about 15-20 minutes, or until the quinoa is fully cooked.
  6. Stir in the chopped spinach and cook for an additional 2 minutes until wilted.
  7. Taste the soup and adjust the seasonings if needed.
  8. Serve the Quinoa Tofu Super Soup hot, garnished with fresh parsley.

Interesting Facts

  • Quinoa is a complete protein, meaning it contains all nine essential amino acids.
  • Tofu is a great source of plant-based protein and is rich in calcium and iron.
  • This soup is loaded with antioxidants from the colorful vegetables, which can help boost your immune system during the cold season.